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12 week ripped
Bulking
Intermediate
Machine strength
Plan Details
The 12 week ripped routine by armygrunt4life is a 17 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Leg Day weeks 10,11,12
Routine detail
Mon
tri,shoulder,biceps (10,11,12)
Est. 240 min
11 exercises
Walking
1 Set
Dip
5 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Preacher Curl Machine
10 Sets x 10 Reps
Single arm shoulder press
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Tricep Kickback
6 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Mon
chest, shoulder, bi (4,5,6)
Est. 152 min
10 exercises
Treadmill Running
1 Set
Smith Machine Decline Bench Press
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 10 Reps
Cable Upright Row
3 Sets x 15 Reps
Dumbbell Decline Press
5 Sets x 5 Reps
Cable Incline Fly
6 Sets x 5 Reps
Cable Cross-Over
5 Sets x 8 Reps
Single arm shoulder press
8 Sets x 8 Reps
Mon
Shoulder,chest,tri (1,2,3)
Est. 96 min
8 exercises
Walking
1 Set
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Cable Incline Fly
6 Sets x 10 Reps
Single arm shoulder press
6 Sets x 8 Reps
Mon
Chest,shoulder,tri(7,8,9)
Est. 118 min
9 exercises
Walking
1 Set
Dumbbell Press (Stability Ball)
4 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
8 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 15 Reps
Cable Incline Fly
6 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Leverage Incline Chest Press
8 Sets x 10 Reps
Tue
cardio
Est. 240 min
6 exercises
Treadmill Running
1 Set
ab crunch (machine)
6 Sets x 8 Reps
Precor crunch
5 Sets x 15 Reps
Dumbbell Side Bend
8 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Legs & Abs (1,2,3)
Est. 102 min
8 exercises
Walking
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Barbell Seated Calf Raise
5 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 5 Reps
Parallel Bar Hip Raise
10 Sets x 8 Reps
Incline situp
3 Sets x 8 Reps
precor crunch
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Thu
Legs, shoulders (4,5,6)
Est. 171 min
11 exercises
Walking
1 Set
Smith Machine Bent-Over Row
5 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Barbell Behind the Back Shrug
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Seated Calf Raise
5 Sets x 10 Reps
Incline situp
3 Sets x 20 Reps
Cable Shrug
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Thu
legs, back, abs (10,11,12)
Est. 240 min
10 exercises
Walking
1 Set
Machine Leg Press
5 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Incline situp
5 Sets x 15 Reps
Front pulldown ( hammer strength)
4 Sets x 8 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Shrug
4 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Legs, back, abs (7,8,9)
Est. 112 min
9 exercises
Walking
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Partial Deadlift
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
Cable Crunch
5 Sets x 10 Reps
Parallel Bar Leg Raise
10 Sets x 10 Reps
Front pulldown ( hammer strength)
5 Sets x 5 Reps
hammer strength row (mts)
5 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Fri
Chest,shoulder,tri (10,11,12)
Est. 240 min
9 exercises
Walking
1 Set
Bench Push-Up
4 Sets x 30 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
8 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
8 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Incline Fly
6 Sets x 15 Reps
Cable Lying Fly
4 Sets x 15 Reps
Fri
bi, tri, shoulder (4,5,6)
Est. 137 min
9 exercises
Walking
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Front Raise
8 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Cross-Over
5 Sets x 10 Reps
Machine Bench Press
12 Sets x 10 Reps
Fri
Chest,shoulder,tri(7,8,9)
Est. 102 min
9 exercises
Walking
1 Set
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
8 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
6 Sets x 10 Reps
Fri
Chest, bicep, back (1,2,3)
Est. 108 min
9 exercises
Walking
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Cable Incline Fly
6 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lying Fly
4 Sets x 10 Reps
Sun
Legs,back,abs (4,5,6)
Est. 140 min
10 exercises
Walking
1 Set
Smith Machine Hack Squat
4 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Crunch
4 Sets x 40 Reps
Front pulldown ( hammer strength)
4 Sets x 15 Reps
hammer strength row (mts)
4 Sets x 15 Reps
Cable V-Bar Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Sun
Legs, back, abs (1,2,3)
Est. 141 min
11 exercises
Walking
1 Set
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Crunch
5 Sets x 15 Reps
hammer strength row (mts)
4 Sets x 15 Reps
Front pulldown ( hammer strength)
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Hip abduction #1
4 Sets x 15 Reps
Hip abduction #2
4 Sets x 15 Reps
Sun
leg, arms, back (10,11,12)
Est. 240 min
10 exercises
Walking
1 Set
Smith Machine Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Cable Crunch
4 Sets x 15 Reps
hammer strength row (mts)
4 Sets x 10 Reps
Cable Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Sun
Legs,back,abs(7,8,9)
Est. 91 min
7 exercises
Walking
1 Set
Smith Machine Hack Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Crunch
4 Sets x 15 Reps
Treadmill Running
1 Set
